V.I.P. BODY TRANSFORMATION COOKBOOK

AUGUST

www.ablifestylefitness.com

Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2015 AB Lifestyle Fitness

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

ContentsIntroduction

DrinksFruit ‘n’ veg greens smoothie 1

Peanut butter smoothie 2

Protein-rich spinach smoothie 3 Snacks & treats

Chocolate trail mix energy bites 4

Coconut bounty balls 5

Fruity protein bites 6

Breakfast

Cherry crêpes 7

Lemon chia overnight pudding 8

Oatmeal protein muffins 9

Lunch

Feta egg bake 10

Protein stuffed peppers 11

Quinoa & black bean salad 12

Dinner

Batch beef balti 13

Chicken black curry 14

Mexican bean chilli 15

www.ablifestylefitness.com 1INTRODUCTION

Welcome...

Welcome to the AB Lifestyle Fitness VIP Body Transformation Cookbook.

Now it is time to take your nutrition to the next level, many people complain about

healthy diets being too repetitive and too boring. Well this here is your KEY to make

eating GREAT much more DELICIOUS and ENJOYABLE!

Over the last few years as a trainer, I have been on a huge educational journey.

How to become a better trainer and how to get my clients much faster and more

permanent RESULTS!

I have always found changing a client’s mindset towards exercise relatively simple

and easy, partly because, for the most part, I am there WITH them. Within weeks,

the individual has completely changed their workout lifestyle and never finds it

particularly hard to go to the gym to workout 3,4,5 times per week.

The BIG issue is nutrition. Eating high volumes of healthy and nutritious food to fuel

the body and mind in order to speed up their progress.

You can train every day, working your ASS off! But if you are eating like a pig or

being lazy with ready meals and processed food, then you will NEVER see the

results you TRULY desire!

BIG mistakes people make with their food:

• Not eating ENOUGH good food - A lot of people UNDER-EAT during the

weekdays, not giving their body enough fuel to run efficiently and keep their

metabolism up. And the food they DO eat, usually does not contain all the

nutrients their bodies are screaming out for!

• Overeating / BINGE eating - This tends to be followed by people running out of

energy and motivation to continue then they decide to completely blow it on

the weekend with a load of alcohol and/or junk food

2INTRODUCTIONwww.ablifestylefitness.com

• Not being CONSISTENT - All these fad diets cause people to YOYO, going up

and down in weight or being far too restricted followed by a complete lack of

discipline (binge). This is not good for your body, keeping things simple and

consistent throughout the week is the best bet to getting the results you seek

In the society and cultures we live in today, people want results FAST with little

effort. This book is designed to do most of the thinking for you, all you have to do is

stick to the list of ingredients, follow the recipes, enjoy the delicious food and see

the results happen!

Enjoy.

Aidan Burr

Body Transformation Expert

3INTRODUCTIONwww.ablifestylefitness.com

Aidan Burr

www.ablifestylefitness.com

aidan.burr@ablifestylefitness.com

Facebook: www.facebook.com/ABLifestyleFitness

Google+: Aidan Burr

Contact me

RecommendedBelow are a few items, available on Amazon, which I recommend alongside the recipes featured in this book:

Lean Greens

Fish oils

Magnesium Relax / Phil Richards

Tulsi Tea

Licorice Tea

www.ablifestylefitness.com 1DRINKS

100ml cold water large handful spinach leaves3 celery sticks, ends removed 1/3 cucumber1 kiwi, left wholejuice of 1 lemon1 inch piece fresh ginger, peeled1 small apple, core removed

SERVES 1

PER SERVING:

181 Calories39g Carbs4g Protein1g Fat

Place all ingredients in a blender, water first so that the blender doesn’t jam.

Pulse until smooth. Add more water if required, to achieve the desired consistency.

Consume immediately.

Fruit ‘n’ veg greens smoothie

www.ablifestylefitness.com 2DRINKS

200ml unsweetened almond milk or cold water 2 tsps peanut butter (or nut butter of your choice)small pinch of salt15g banana or vanilla flavour whey or rice protein powder½ tsp vanilla extract1 small ripe banana2 tsps cocoa powderhandful of spinach leaves2 ice cubes

SERVES 1

PER SERVING:

238 Calories19g Carbs18g Protein10g Fat

Place all ingredients in a blender, liquid first so that the blender doesn’t jam.

Pulse until smooth.

Consume immediately.

Peanut chocolate smoothie

www.ablifestylefitness.com 3DRINKS

200ml cold water30g porridge oats35g whey or rice protein powder (any flavour)20g ground flaxseedhandful of spinach leaves50g frozen blueberries1 tsp ground cinnamon

SERVES 1

PER SERVING:

377 Calories48g Carbs35g Protein5g Fat

Place all ingredients in a blender, water first so that the blender doesn’t jam.

Pulse until smooth. Add more water if required, to achieve the desired consistency.

Consume immediately.

Protein-rich spinach smoothie

www.ablifestylefitness.com 4SNACKS & TREATS

60g dark chocolate pieces (minimum 70% cocoa) 20g nuts e.g. walnuts, brazil nuts, chopped into chunks10g dried fruit e.g. cranberries, raisins3g shredded coconut (optional)

MAKES 12 ENERGY BITES

PER BITE:

43 Calories3g Carbs1g Protein3g Fat

Bring a shallow dish of water to the boil then reduce to a low heat. Place the chocolate pieces in a heatproof bowl and place in the water. Stir the chocolate until melted. Remove from heat.

Line 2 baking trays with baking paper.

Spoon the chocolate into 12 disc shapes on the paper.

Place a few pieces of chopped nuts, a few pieces of dried fruit and a piece of coconut on each chocolate disc.

Refrigerate until set (around 15 minutes).

Store any leftovers in an airtight container and refrigerate for up to 5 days.

Chocolate trail mix energy bites

www.ablifestylefitness.com 5SNACKS & TREATS

100g fresh coconut100g vanilla flavour whey or rice protein powder40g oats (use gluten free if preferred)2 tsps coconut oil50ml cold water11/2 tsps cocoa powder30g dark chocolate (minimum 70%), melted

MAKES 7 BALLS

PER BALL:

156 Calories8g Carbs13g Protein8g Fat

In a large bowl, mix everything together except for the cocoa powder.

Divide the mixture into 7 and roll into balls.

Sprinkle the cocoa powder onto a plate and roll the balls in the cocoa to dust evenly.

Drizzle over the melted chocolate, or roll each ball in the chocolate to cover completely.

Store in an airtight container and refrigerate for up to 4 days.

Coconut bounty balls

www.ablifestylefitness.com 6SNACKS & TREATS

20g freeze-dried or fresh raspberries60g raspberry or vanilla flavoured whey or rice protein powder4 tbsps coconut flour1 tsp stevia (or use sweetener of your choice)90g dried pitted prunes, chopped very finely60ml unsweetened almond milk40g dark chocolate (minimum 70% cocoa), melted 40g chopped roasted hazelnuts

MAKES 9 PROTEIN BITES

PER BITE:

104 Calories10g Carbs7g Protein4g Fat

Add the almond milk and mix well with your hands to form a thick paste. Divide the mixture into 9 and roll into balls.

Put the chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently. Place the bowl containing the chocolate into the dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat and leave to stand for 5 minutes.

Roll half of the balls in the hazelnuts, covering evenly. Then drizzle the chocolate over the bars to cover them. With the other balls, drizzle in chocolate first, then coat in hazelnuts, to give an alternative texture and appearance.

Refrigerate for 30 minutes or until the chocolate has set.

Store in an airtight container and refrigerate for up to 3 days.

Line a large plate with baking paper. Put the raspberries in a large bowl and add the protein powder, flour, stevia and prunes. Mix well.

Fruity protein bites

For the crepes:3 large eggs50ml unsweetened almond milk (plus extra if required)2 tsps butter or organic coconut oil, melted, plus 2 tsps for cooking1/2 tsp vanilla extract35g coconut flour (or use gluten free plain flour)20g vanilla flavour whey or rice protein powderpinch of sea saltFor the filling:225g fresh cherries, pitted and halved2 tbsps dark chocolate chips (minimum 70% cocoa)

MAKES 4 CRÊPES

Combine eggs, almond milk, 2 tsps melted butter /oil and vanilla extract in a large bowl. Stir in coconut flour, protein powder and sea salt. Whisk until well-combined and there are no lumps in batter. Use an electric whisk if you have one.

Add 1/2 tsp of butter or coconut oil to a large non-stick pan over medium-high heat.

Pour in one quarter of the batter and swirl pan to coat. Cook for one minute before flipping and cooking for one minute on the other side. Repeat process three more times or until all of the batter has been used.

Layer crêpes on top of each other with a paper towel between each one.

Pour several inches of boiling water into a shallow wide-based dish. Place over a gentle heat and allow the water to simmer gently. Place the bowl containing the chocolate and oil into the water. Melt the chocolate and oil slowly, stirring regularly. Remove from heat.

Warm the cherries in a saucepan over a medium heat for 5 minutes, stirring occasionally. Serve the crêpes with melted chocolate and cherries.

Store any leftover crêpes in an airtight container and refrigerate for up to 2 days.

PER CRÊPE (with filling):

139 Calories11g Carbs8g Protein7g Fat

Cherry crêpes

www.ablifestylefitness.com 7BREAKFAST

www.ablifestylefitness.com 8BREAKFAST

250ml unsweetened almond milk50g chia seedszest and juice of 1/2 a lemon1/2 tsp vanilla extract (optional)100g raspberries (fresh or frozen) plus a few extra to serve1 tsp honey (or sweetener of your choice)

SERVES 2

Place all ingredients in a sealable container and mix thoroughly. Refrigerate overnight (minimum 8 hours).

Stir well. Serve with a few extra raspberries.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Serving suggestion:Spoon a dollop of Greek yoghurt into the bowl with the chia pudding.

Lemon chia overnight pudding

PER SERVING:

190 Calories19g Carbs6g Protein10g Fat

1 small bramley apple, peeled and sliced 220g oats (use gluten-free if preferred)60g vanilla flavour whey or rice protein powder1 pinch baking powder1 tsp ground cinnamon1/2 tsp sea salt2 eggs1 tsp vanilla extract100g Greek yoghurt (use dairy free yoghurt if preferred)2 tbsps coconut oil, melted1 tbsp honey150ml unsweetened almond milk2 tsps chia seeds2 tbsps dark chocolate chips (minimum 70%) 50g blueberries

MAKES 12 MUFFINS

Preheat oven to 175˚C / 350˚F.

Grease 12 muffin tray compartments with coconut oil.

Bring a small saucepan of water to a boil. Add the apple slices and simmer gently for 2 minutes. Drain and set aside.

In a large bowl combine the oats, protein powder, baking powder, cinnamon and sea salt.

In a separate bowl combine eggs, vanilla extract, cooked apple, yoghurt, coconut oil, honey and almond milk. Stir in the chia seeds, dark chocolate chips and blueberries.

Spoon the batter into the tray compartments. Bake for 20-25 minutes until golden brown and cooked in the centre. Insert a skewer to test. If it comes out clean, the muffins are cooked.

Allow to cool for 5-10 minutes, then carefully remove the muffins from the tin and transfer to a wire rack to cool completely.

Store in an airtight container for up to 4 days or freeze on same day.

Oatmeal protein muffins

www.ablifestylefitness.com 9BREAKFAST

PER MUFFIN:

162 Calories18g Carbs9g Protein6g Fat

www.ablifestylefitness.com 10LUNCH

2 medium sized sweet potatoes, peeled and diced100g white onion, dicedsalt and pepper to season1 tbsp coconut oil or butter plus extra for greasing4 medium sized eggssmall handful spinach, finely chopped60g Feta cheese, diced

SERVES 4

Preheat oven to 180˚C / 375˚F

Heat the coconut oil / butter in a non-stick frying pan over a medium-high heat.

Add the potatoes and onion and sauté for 10-15 minutes, or until they begin to soften. Season with salt and pepper.

Grease a baking dish with a small amount of coconut oil or butter.

Transfer the potatoes and onion to the bottom of the baking dish then crack the eggs on top. Sprinkle on the Feta cheese and spinach. Oven bake for 25-30 minutes, or until the eggs are cooked to your liking.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

Feta egg bake

PER SERVING:

196 Calories13g Carbs9g Protein12g Fat

www.ablifestylefitness.com 11LUNCH

250g plain cottage cheesesmall bunch of fresh chives, chopped finelysmall handful of spinach leaves, chopped finely1 ramiro / romano pepper, cut in half lengthwaysblack pepper to season

SERVES 1

In a bowl, mix the cottage cheese, chives and spinach together. Season with pepper.

Spoon into each half of ramiro pepper.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

Protein stuffed peppers

PER SERVING:

206 Calories21g Carbs26g Protein2g Fat

1 tsp coconut oil half a small red onion, diced1 clove garlic, chopped6 baby plum tomatoes1/2 a courgette, spiralled or cut into thin strips1 green finger chilli, sliced1/2 a yellow bell-pepper, diced100g tinned black beans salt and pepper to season1/4 tsp ground cumin1/2 tsp ground coriander100g cooked quinoasprinkle of flaked almonds

SERVES 2

Melt the coconut oil in a large frying pan over a medium heat.

Add the red onion and sauté for 1 minute. Add the garlic and baby tomatoes.

Add the courgette and chilli and stir. Sauté for 2 minutes.

Add the yellow pepper and a drop of cold water.

Add the beans and stir. Turn the heat up.

Add the salt, pepper, cumin and coriander, and stir.

Add the quinoa and stir well. Add a drop more water if the mixture sticks to the pan.

When everything is heated thoroughly, serve topped with flaked almonds.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

Quinoa & black bean salad

www.ablifestylefitness.com 12LUNCH

PER SERVING:

219 Calories29g Carbs10g Protein7g Fat

2 tsps ghee or organic butter400g tinned chopped tomatoes5 cloves garlic, peeled and crushed4 tsps ground cumin5 tsps garam masala2 tsps ground turmeric25g fresh ginger, finely chopped2 tsps chilli powder1 tsp sea salt250ml fresh chicken stock (or use 1 organic stock cube)1 large handful coriander, finely chopped1kg beef, diced1 tsp ground black pepper3 medium white onions, sliced1 green bell pepper, diced10 baby plum tomatoes, chopped

SERVES 6

Batch beef balti

If you have a slow cooker, simply place all ingredients in the cooker. Cook for 3+ hours. Add more stock if the balti becomes too dry.

Alternatively, place a large saucepan over a medium / high heat. Add 1 tsp ghee/butter, tinned tomatoes, garlic, cumin, garam masala, turmeric, ginger, chilli powder and salt. Cook for 4 minutes, stirring frequently.

Add the stock and the coriander and simmer for 15 minutes, stirring occasionally. Add more stock if the balti becomes too dry.

Season the beef with black pepper. Heat the remaining ghee/butter in a frying pan and sauté the onion and green pepper for 3 minutes.

Add the beef and baby tomatoes and cook until the beef is browned, stirring frequently. Pour the contents of the frying pan into the saucepan and cook for 5 minutes. Serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

www.ablifestylefitness.com 13DINNER

PER SERVING:

306 Calories15g Carbs39g Protein10g Fat

14DINNERwww.ablifestylefitness.com

2 tbsps white vinegar2 tsps unroasted curry powder1/2 tsp sea salt1 tsp ground black pepper300g fresh chicken breast, diced1 tbsp coconut oil1 small red onion, sliced4 green chilli peppers, halved lengthways4 green cardamom pods6 whole cloves12 curry leaves1 tsp fresh ginger, chopped finely1 small cinnamon stick5 cloves garlic, chopped finely100ml cold water1 medium sized beef tomato, chopped2 tsps roasted curry powder200ml light coconut milk

SERVES 2

Combine the vinegar, unroasted curry powder, salt and pepper in a bowl. Add the chicken and stir well, coating thoroughly.

Melt the coconut oil in a large saucepan over a medium heat. Add the onion, chillis, cardamom pods, cloves, curry leaves, ginger and cinnamon stick. Cook for around 5 minutes, stirring frequently, until the onion has softened.

Reduce heat to low and continue to cook, stirring, until the onion starts to caramelise - around 10 minutes.

Add the garlic, stir well and cook for one minute. Add the chicken mixture, water and tomato. Stir well and cook for around 10 minutes.

Add the roasted curry powder and stir well. Slowly stir in the coconut milk and simmer for 2-3 minutes, stirring constantly.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Chicken black curry

PER SERVING:

382 Calories23g Carbs41g Protein16g Fat

15DINNERwww.ablifestylefitness.com

2 x 400g cans mixed beans or black beans, rinsed175g quinoa (uncooked), rinsed250ml fresh vegetable stock (or use 1 organic stock cube)50ml (or more) cold water1 x 400g can chopped tomatoessmall bunch of coriander, chopped1 red bell-pepper, finely diced1 tbsp garlic, finely chopped2 finger chillis, chopped finely1/2 medium sized white onion, diced1 cinnamon stick2-3 tsps chilli powder1 tsp cumin powder1 tsp onion powder1/2 tsp ground pepper1/2 tsp sea salt

SERVES 6

Place all ingredients in a large saucepan over a high heat and bring to a boil.

Reduce heat to low, cover and simmer.

Check after 30 minutes. Add a drop more water if the mixture looks a bit dry.

Cook for another 30 minutes. Add more water if the mixture is sticking to the pan.

Serve garnished with extra coriander.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Mexican bean chilli

PER SERVING:

211 Calories35g Carbs11g Protein3g Fat